WEEKLY ATHLETE BRIEF 10/5-10/10
WEEK 2 — BUILD. DEVELOP. PROGRESS.
Block 4 continues this week as we build on the foundation established in Week 1. Strength percentages move to 70%, our machine power work shifts to the Row, and Wednesday brings dedicated Rope Climb skill development before our longer aerobic conditioning.
Monday continues our Clean & Jerk progression, Thursday and Friday move the Back Squat and Strict Press to 5×4, and conditioning gives us a little of everything—short mixed-modal work, increasingly heavy barbell cycling, longer aerobic work, and heavy strength-endurance.
The goal this week is progress without rushing intensity. Move well, choose loads that allow you to hit the intended stimulus, and remember that RX or RX+ only matters if it allows you to train the workout the way it was designed.
Let’s have a great week! ****Daily workouts are released in OneRep at 7:00 PM the night before. This weekly brief is designed to provide context and training intent for the week.
MONDAY — OCTOBER 5, 2026
What To Expect
Technical Lifting + Fast Conditioning We start the week by continuing our Clean & Jerk progression before moving into a shorter mixed-modal conditioning piece. Focus on quality positions in the strength work and consistent movement once the pace picks up.
⏱️ Estimated Workout Time: 12 Minutes
TUESDAY — OCTOBER 6, 2026
What To Expect
Power + Heavy Conditioning Tuesday starts fast with short, explosive power work before transitioning into a heavier conditioning piece. Expect the challenge to build as the workout progresses, making smart pacing early important.
⏱️ Estimated Workout Time: 14–18 Minutes
WEDNESDAY — OCTOBER 7, 2026
What To Expect
Skill + Long Engine We'll spend time developing Rope Climb technique before settling into our longest aerobic effort of the week. The goal is sustainable movement, controlled pacing, and finishing with something left in the tank.
⏱️ Estimated Workout Time: 22–27 Minutes
THURSDAY — OCTOBER 8, 2026
What To Expect
Strength + Barbell Conditioning Back Squat progression continues before a faster mixed conditioning piece. Expect the workout to reward athletes who stay controlled early and are able to increase their pace as they go.
⏱️ Estimated Workout Time: 12–16 Minutes
FRIDAY — OCTOBER 9, 2026
What To Expect
Strength + Heavy Grind We finish the training week with our Strict Press progression followed by a heavier strength-endurance piece. This one will reward consistent movement, strong positions, and the ability to keep working under fatigue.
⏱️ Estimated Workout Time: 10–14 Minutes
SATURDAY - SEPTEMBER 12, 2026
What To Expect
PARTNER WOD Saturday is about training together. Expect a longer partner effort built around teamwork, communication, and a fun finish to the week.
⏱️ Estimated Workout Time: 30–45 Minutes
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